Strength
Heavy Set Count · Strength-Zone Set Count · Average Working Intensity · Heavy Tonnage · Unique Heavy Movements · High-Intensity Sessions · Work Demand
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Your next set,
with everything you need.
See the weight, reps and effort your programme calls for. Log what you lifted, add a note and move to the next set.
Ultimate Lift keeps movement guidance and previous performance close at hand, so you can check either during your session.
Workout recording
Know the target. Record what you lifted.
Keep the planned weight, reps and effort beside the set you are performing. Previous sets and movement guidance are there when you need them.
Follow the session.
Move through warm-ups, main lifts and assistance in the programme’s order.
The next set
See load, rep range, effort, tempo and rest without losing your place.
When plans change
Move a scheduled session or check movement alternatives when equipment is taken.
Keep the details that explain a set.
Log load and reps, then add effort or a note while the set is still fresh in your mind.
Effort and execution
Record RPE or RIR, tempo, rest and notes. “Five reps with two left” tells you more than five reps alone.
Rep-level detail
Add individual rep information where the movement supports it.
Plan and performance
The planned target stays separate from what you actually completed, so you can compare them later.
Check a movement during training.
Open its demonstration, setup instructions or anatomy without leaving the session.
Technique and alternatives
Review coaching cues and common mistakes, or compare an alternative with the original movement.
Movement guidance
Check the lift before your next set.
Watch the movement, read the setup cues and see the muscles involved. Ultimate Lift puts the reference beside your workout.
Learn the setup and execution.
Each movement reference breaks the lift into practical steps.
Demonstration and cues
Use the video where available, then check breathing, execution and common mistakes.
A specific variation
Low-bar squat, front squat and goblet squat have their own references.
Understand the anatomy.
See the muscles and joints involved in the movement.
Muscle roles
Distinguish the primary movers from muscles that assist or stabilise.
Joint actions
Follow the movement into the relevant joint and anatomy references.
Choose alternatives with the movement in mind.
Compare equipment, movement pattern and muscle involvement before making a substitution.
The reference library
Follow links to training principles when a programme calls for RIR, a tempo or a percentage of training max.
Progress
See how your training is changing.
Follow a lift over time, compare training weeks and open the sessions behind a change. Keep the numbers beside the sets that explain them.
Follow an individual lift.
Lift Story brings saved maxes and set-based estimates into one timeline.
Compare like with like
Check the movement variation, reps and effort before reading a higher estimate as an improvement.
Trace a change
Open the supporting set to see the load and repetitions behind an estimate.
Review the weeks together.
Programme views put completed sessions beside the work planned for each block.
Training coverage
See which muscles, joints and movement families appear in your training, week by week.
Planned and completed work
Compare the programme’s intended demand with the sessions you logged.
Return to the session.
A chart can show a change. Your sets and notes help explain it.
Session Replay
Review the exercise sequence, planned targets and completed sets.
Useful comparisons
Keep effort, substitutions and lighter weeks in view when deciding what to do next.
View an active programme
Goals & targets
Set targets for the training you want to do.
Choose a goal, then set a weekly commitment you can use. Your targets stay within reach when your schedule or priorities change.
Choose a training goal.
A stronger squat, more muscle or a consistent four-day week: keep the outcome you want in view.
Training priorities
Choose Strength, Hypertrophy, Power or Endurance to match your focus.
Room to change
Update your goal as your training develops. Your previous sessions stay in your history.
Find a programme that fits.
Compare experience level, equipment and session length before enrolling.
Your next session
Today shows the scheduled workout, with the full session available to preview.
Your own training
Follow a programme, choose sessions from a collection or build an individual session.
Choose your weekly targets.
Track heavy sets, working sets by muscle, power sets and lifting volume against the targets you set.
Adjust from your phone
Open target settings from the rings or your profile.
Read the rings
A completed ring means you reached a training target. Check your lift history to see how performance is changing.
Try a weekly strength target.
Change the sample heavy-set target below to see how it appears beside a training goal. This is an interactive example.
Review your progressSample target configuration
Training goal and weekly target.
On your Today screenBuild my barbell strength
Strength target: 12 heavy sets this week.
Strength · Hypertrophy · Power · Endurance
See what each set contributes.
Compare the example weeks below. Select a training focus to see which sets count and how the totals are calculated.
Your training / Weekly reviewIllustrative history
Strength
Heavy-set volume and relative intensity
Heavy sets
12 setsWeek 4 · Week 3: 8 setsWorking sets that qualify as heavy relative to a compatible 1RM reference. Warm-ups and sets without enough information do not count here.
6Week 1
8Week 2
8Week 3
12Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Back Squat3 sets
3 working sets × 5 reps × 100 kg. Sample 1RM reference: 125 kg (80% of 1RM).
Bench Press4 sets
4 working sets × 5 reps × 80 kg. Sample 1RM reference: 100 kg (80% of 1RM).
Deadlift3 sets
3 working sets × 5 reps × 120 kg. Sample 1RM reference: 150 kg (80% of 1RM).
Overhead Press2 sets
2 working sets × 5 reps × 50 kg. Sample 1RM reference: 70 kg (71.4% of 1RM).
Read heavy set count alongside relative intensity, repetitions and the intent of your programme.
Explore the Strength metricsHypertrophy
Muscle-group working-set distribution
Working sets · Quadriceps
10 setsWeek 4 · Week 3: 8 setsWorking sets assigned to a primary muscle group using the movement reference. This example focuses on the quadriceps.
6Week 1
8Week 2
8Week 3
10Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Back Squat3 sets
3 working sets. Quadriceps are a primary muscle group in the movement reference.
Leg Press4 sets
4 working sets. Quadriceps are a primary muscle group in the movement reference.
Leg Extension3 sets
3 working sets. Quadriceps are a primary muscle group in the movement reference.
Review muscle groups individually. One set can involve several primary groups, so adding every muscle total would count some sets more than once.
Explore the Hypertrophy metricsPower
Power-oriented set and repetition volume
Power sets
9 setsWeek 4 · Week 3: 6 setsWorking sets on movements whose classification qualifies as power or explosive work.
3Week 1
6Week 2
6Week 3
9Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Box Jump3 sets
3 recorded working sets of a power-qualifying movement.
One-Arm Kettlebell Swing3 sets
3 recorded working sets of a power-qualifying movement.
Push Press3 sets
3 recorded working sets of a power-qualifying movement.
This describes recorded power-oriented training. It does not measure the speed of your repetitions or your power output in watts.
Explore the Power metricsEndurance
Loaded volume and session density
Raw tonnage
3,600 kg-repsWeek 4 · Week 3: 3,000 kg-repsThe sum of load multiplied by repetitions across qualifying weighted working sets. The unit is kilogram-repetitions, or kg-reps.
2,400Week 1
2,800Week 2
3,000Week 3
3,600Week 4
Behind the Week 4 total
Open a movement to inspect its recorded contribution.
Goblet Squat1,080 kg-reps
3 sets × 15 reps × 24 kg = 1,080 kg-reps.
Dumbbell Romanian Deadlift1,800 kg-reps
3 sets × 15 reps × 40 kg combined load = 1,800 kg-reps.
Dumbbell Row720 kg-reps
3 recorded sets × 12 reps × 20 kg = 720 kg-reps.
Review the volume alongside effort and repetitions. Bodyweight or timed work needs other measures; this total is not a test of cardiovascular fitness.
Explore the Endurance metricsSeparate sample weeks for each pillar · Training recorded, with its meaning explained
Understanding the numbers
Know what a metric measures.
Heavy sets, muscle-group volume and lifting workload describe different parts of your training. Each definition explains the units, required information and limits.
Hypertrophy
Working Sets Per Muscle · Hypertrophy-Zone Sets · Close-to-Failure Sets · Muscle Coverage Count
Read the definitionsPower
Power Set Count · Power Session Frequency · Power Movement Count · High-Impact Set Count
Read the definitionsEndurance
Raw Tonnage · High-Rep Set Count · High-Rep Tonnage
Read the definitionsThese measures describe logged training. Review effort, technique and lift history alongside them when judging progress.